15 Casual Ways to do Keto at Home | Keto Diet

on

Let's continue from my previous post on Asian Keto Diet. Here are some homemade and homecooked meals that I did at home. For the first week of our Keto Diet, it was really hard to find food that suits the list (as you can see from my previous post here) and like I said before, I can't be eating salad forever if I'm at work or outside. I'm Singaporean, ethnic Chinese so an Asian taste bud by blood is for real.

Or probably should bring food from home? I do that for breakfast mostly because I bake.

So here is a post for all who have or want to begin this Diet, to have a rough idea what you can cook at home. I know some of my food are kind of in the processed food category but tried to read the labels as much to find somewhere near acceptable range like < 20g carbs a day (mostly I work below 10g). Don't wanna restrict ourselves too much yet not gonna fail badly either. So that we can continue on without feeling pressure.

Just remember: High Fats, Moderate Protein, Low Carb.

You might want to know:

  1. The cooking oil used is Sunflower Oil;
  2. Home-cooking is the best choice for Keto Diet;
  3. Try as much not to use processed food (I drop canned food totally);
  4. Air-frying is recommended (in my POV).

So far, I have Western, Oriental, Fusion, Korean and Japanese style of meals in this post. What's your pick?

  1. American Breakfast
  2. Pan-fried Salmon with Omelette and Salad
  3. Pan-fried Beef and Chicken Combo
  4. Pan-fried Gyoza
  5. Stew Pot
  6. Bulgogi Pork Belly Lettuce Wraps
  7. Air-fried Chicken Cutlet
  8. Inspired Mini Almond Muffins
  9. Ribeyes Steak (Half Cheat Meal)
  10. Yong Tau Foo
  11. Inspired Almond Bread
  12. Fried Radish Turnip Cake/Carrot Cake (Half Cheat Meal)
  13. Meaty Greens Poke Bowl
  14. Pork Chop Cauliflower Rice
  15. Stir-fry Konjac Noodles

1. American Breakfast

This has to be the easiest to assemble on a plate. Fry the sunny side-ups, hams, sausages and so on. Anything that is keto-friendly and per plate cost less than $4. Who says Keto Diet has to be expensive?

Cost: Less than $4 per plate
Ingredients:

  • 5 slices of Picnic Ham (strictly no glazed ham)
  • 3 eggs
  • Lettuces, cherry tomatoes
  • 1 Gold kiwi (or any berries probably)
2. Pan-fried Salmon with Omelette and Salad



Cost: Less than $7 per plate
Ingredients:
  • Salmon fillet (season with salt and pepper, garam masala and chilli powder, teeny weeny bits of MSG; let it sit in the fridge for at least half a day)

Sides Assembly:
  • Salad - lettuces, cherry tomatoes
  • Omelette - made with 2-3eggs each, 1-2tbsp of milk and mix
  • Lemon (drizzle over the salmon when it is cooked)
Instructions: Simply fry the salmon for 5 mins each side at low heat with lid on (that is after you have heated up the pan with oil in it). And serve with salad and omelette. Remember to drizzle lemon over the salmon. Yumz. No oil needed when frying because Salmon has its fats. 

3. Pan-fried Beef and Chicken Combo


Cost: $5 per plate
Ingredients:
  • Chicken Patty (sprinkle salt and pepper when you fry)
  • Beef Patty (sprinkle salt and pepper when you fry)

Sides Assembly:
  • Salad - lettuces, cherry tomatoes
  • Sunny sideup
Instructions: Simply fry the patties for 5 mins each side at low heat with lid on (that is after you have heated up the pan with oil in it). Sprinkle each side w salt n pepper (and when you flip to cook another side). Serve with salad and sunny side-up.

4. Pan-fried Gyoza


Ingredient:

  • Frozen Pork Chives Gyoza

Crispy Mixture for the base:

  • 1 tbsp of corn flour : 240ml water

(Note: You do not need to pour all in. Enough to cover the base.)

Method:
1. Heat the pan with sunflower oil.
2. Sprinkle some salt into the oil, for preventing it to stick while frying.
3. Once the oil is hot, place the gyoza in a flower pattern.
4. When the base is cooked, pour in mixture enough to cover every corner of the gyoza flower.
5. Cover with the lid and cook until the mixture dries up.
6. Off the heat and serve with black vinegar and ginger.

The funny thing is I made a eating video on these gyozas too. I love gyozas so much that it can be one meal for me. Enjoy!

5. 卤味 Stew Pot


Cost: Less than $9 for a whole pot
Ingredients:
  • Pork belly, slice to small pieces
  • 4 Hardboiled Eggs
  • 2 pieces of Tau Kwa, cut into 4 cubes each pc
  • Tau Pok (leftover), cut half
  • 1 piece of Dry Fish Maw, cut in small pieces and soak in water
  • 1 Stewed Fragrant Spices pack (follow the instructions & method behind)
  • 1 tsp of Five Spice powder
  • Fried Shallots


Method:
1. Boil 1500ml of water over the stove.
2. Add spice mix, garlic (skin intact), 5 tbsp of dark soy sauce and simmer in low heat. 
3. Additional 1 tsp of Five spice powder and fried shallot.
4. Add all the ingredients into the boiling water and continue to simmer for at least 30 minutes.
5. Turn off the heat and serve with home-mixed or instant chilli. 

Comments: In order not to waste the sauce, we shall keep the balance sauce in the fridge for next cooking. Utilize whatever food items available at home to whip up another meal so long as it is in Keto-friendly list.

Link to my pre-Keto Diet post in 2015: Culinary | Homecooked Stewed Fragrant Pot 卤味

6. Bulgogi Pork Belly Lettuce Wraps



Cost: Less than $7 for 2 pax
Ingredients:
  • Pork Belly Bulgogi 250g
  • Lettuce 100g, tear into pieces enough to wrap the meat
  • Kimchi 75g
  • Ikan Bilis

Instructions: Fry the pork belly over the stove rather than BBQ (which supposed to be this way) and also the ikan bilis. And tuck in. So easy.

Comments: We do away the BBQ setting which makes it more simple and hassle-free. Less washing for me. Not some standard Korean meal but a hint of it. Forgotten about my seaweed. Anyway, this was good enough. And because I got an unused cracked egg from baking earlier so just fried it for him to improvise into this ⬇️


Talking about Korean food, I remembered my video on Youtube on Army Stew. Totally out of context but enjoy drooling while on diet.



7. Air-fried Chicken Cutlet


Cost: Less than $5 per plate
Ingredients:
  • Chicken Cutlet
  • 1 Golden Kiwi
  • A portion of Kale and Lettuce
  • A portion of Cherry Tomatoes
Method: Air-fry the cutlet at 180°C for 20 mins. Assemble the rest on the plate and tuck in. Add a cup of green tea to neutralize the oiliness if you are deep-frying the cutlet.

8. Inspired Mini Almond Muffins



Cost: Estimate $1 per muffin (Yield 13 muffins)
Ingredients:
  • 2.5 cups of Blanched Almond Flour (the most expensive flour I ever bought)
  • 2 tsp of Baking Powder
  • 1/4 tsp of Salt
  • 1 tbsp of Sugar (if you have sweetener, add 1/2 cup will do) 
  • 3 Eggs
  • 1/3 cup of Melted Butter
  • 6 tbsp of Milk (I used milk powder, add water to get the milk required)
  • Almond Flakes (or any other Keto-friendly berries or nuts)
Method:
1. Preheat oven at 180°C.
2. Add flour, baking powder and salt together and mix well.
3. On another bowl, add sugar, eggs, melted butter and milk together and mix till smooth.
4. Pour in the dry mixture (1) into the wet mixture (2) and fold them till combined.
5. Scoop the batter into the muffin tin evenly, half tin filled.
6. Top with almond flakes and bake for 25 mins.


Comments: Mister commented on the aroma from the almond, nutty texture, buttery taste and not sweet at all. They actually ask for sweetener in the recipe but I just go with a tablespoon of sugar. If you want a hint of sweetness, add a total of 2 tbsp. That should be fine. Not suppose to be using but better than wasting resources in getting one. Lastly, you must finish within 2-3 days from day of baking because no preservatives. 😁

Shopping Tips: I bought my Almond flour from Phoon Huat at $18+ and thought I got it cheaper after comparing to Cold Storage's price of the same brand at $20+. I got it from iHerb at $14.24 (UP: $14.99) and straight away got myself 3 packs. Of course plus delivery fee but still it adds up not more than $15. I still save $3 per pack!


9. Ribeyes Steak (HALF CHEAT MEAL) 😁


Cost: Est. $17-18 per plate
Ingredients:
  • 2 slices of Ribeyes Steak (marinate with Cajun seasoning for at least half a day)
  • Slices of garlic
  • Ghee (for frying purpose)
  • Green Peas (only if you want a cheat meal, not keto-friendly)
  • French Fries (only if you want a cheat meal, not keto-friendly)

Sauce:
  • Dark Sauce
  • Chicken Seasoning
  • Corn flour (for thickening purpose)
  • Water

Instruction: Use Ghee as a replacement for Sunflower Oil and put in sliced garlic. Once heated, put in the steak in and time 5 minutes for each side (for medium rare) and extra 2 minutes for medium well. Let it rest for 5 minutes after cooked.

Cook the sauce to let it thicken a little (do not put too much corn flour or it will become jello). Drizzle over the steak and serve with sides.

Comments: This is a half cheat meal to reward us for the perseverance on this diet. So proud of him especially for being that cooperative although his progress is still far off. 

10. Yong Tau Foo


Cost: Less than $5 for a pot for 2
Ingredients: Choose from the wide range of food items from greens, mushrooms, tofu and more (so long anything in the Keto list).

Instruction: Boil a pot of broth (we usually use our homemade pork bone or chicken broth). Season according to your palate (salt and pepper). Put the ingredients in to cook and finally serve. 

Link to my pre-Keto Diet post in 2019: [RECIPE] Yong Tau Foo Soup

11. Inspired Almond Bread



Cost: Est. $1 per slice (Yield: 14 slices)
Ingredients:
  • 1 & 3/4 cup Blanched Almond Flour
  • 2 tsp Baking Powder
  • 1/4 tsp Salt
  • 1/3 cup Butter (about 76g, melted)
  • 12 Egg Whites (1/4 tsp of Cream of Tartar for whipping)
  • 1 tbsp Sugar
  • 1/4 tsp Xanthan gum 
  • Almond flakes


Method:
  1. Preheat oven at 165°C. Lay the baking paper on the baking/loaf pan.
  2. Combine almond flour, baking powder, sugar, xanthan gum and salt in a large bowl and mix well.
  3. Add melted butter and mix well till crumbly.
  4. Beat egg whites and cream of tartar till stiff peak.
  5. Add 1/2 meringue into dry ingredients and fold till combine. Don't over-fold.
  6. Then add the mixture into the balanced meringue and fold gently till combine. No stirring.
  7. Pour the ready mixture into baking/loaf pan and bake for 40 mins till top is golden brown. Cover with a aluminum foil on the top and bake for another 40 mins till top is firm when pressed.
  8. Remove after it is completely cool.

Comments: Making the living room smell of almond. It was good. Used up the leftover almonds flakes for the bread from my previous sponsorship. And the bread is going to be mini type because of my baking pan. I never use a proper loaf pan but just whatever baking pans I have. Lastly, it can last you the most 2-3 days before it gets mouldy or keep in the fridge.


12. Fried Radish Turnip Cake/Carrot Cake (HALF CHEAT MEAL) 😁



Cost: Est. $3.22 per plate
Ingredients:
  • 500g Radish Turnip Cake
  • 50g Beansprouts
  • 12 egg yolks (from my Keto bread bake leftovers)
  • Leftover frozen prawns, thawed
  • Spring onions, for garnish

Seasoning:
  • Fish sauce
  • Kicap Manis a.k.a Sweet Soya bean sauce
  • Chilli Sauce
Method: Watch my cooking video below on how to whip up this dish.


A previous video of mine doing a Yuan Yang Fried Carrot Cake on pre-Keto diet days. Sort of the same method but a combination of white and black carrot cake, like Yin and Yang. Watch on.


Comments: Bought those cakes that is so near the type of Taiwanese carrot cake that is thick per slice, fried and drizzle with their sweet sauce. I miss Taiwan so much. And not entirely non Keto but one that rewards our effort while still abiding to the basic Keto diet rules (got eggs, beansprouts, prawns).

13. Meaty Greens Poke Bowl




Cost: Less than $6 per pax
Ingredients:
  • 200g Salmon fillet (season with salt, pepper and set for at least 4 hours)
  • 250g Bulgogi Pork Belly
  • Cucumber (slice into thin piece)
  • Tomatoes, sliced
  • Lettuces (as the base)
  • Seaweed (act as garnish)
Instruction: Cut the Salmon into cubes for easy assembling. Fry them till cooked. Then the Bulgogi Pork belly frying too. And we can start assembling with the bottom layer of lettuces, then the meats, cucumber, tomatoes and top it up with seaweed. Drizzle with salad sauce if needed.

Comments: I have a salmon and balanced Bulgogi Pork Belly so decided to do a half meaty half greens type of Poke Bowl. Making using of what you have on hand, that will help reduce food wastage and money well spent. 

14. Pork Chop Cauliflower Rice



Cost: Est. $3.25 per plate
Ingredients:
  • Taiwanese Style Pork Chop
  • Cauliflower, grated and dry
  • Spring Onions, chopped
  • 1 egg, beaten
  • Salt and Pepper (seasoning)

Method: 
  1. Heat the pan with oil and fry pork chop once hot. Set aside.
  2. Heat oil in a large pan on medium heat.
  3. When hot, add in the cauliflower rice and cook, stirring it.
  4. Cover with lid and let it steam for 2 mins to soften.
  5. Season with salt and pepper.
  6. Pour in the beaten egg on one side and let it cook till 80% (still a little liquid form) and do the scrambled egg way before mixing with the cauliflower rice.
  7. Put in a handful of spring onions and mix fry at high heat to release the moisture.
  8. Off the heat, top with pork chop and serve.

Comments: The Cauliflower Rice still taste wet because it is vegetable. Some might like but not all, like my Mister.

15. Stir-Fry Konjac Noodles



Cost: Less than $5 for 2 pax
Ingredients:
  • Konjac Noodles (made in Taiwan)
  • 1 piece Tau Kwa, soaked in salt water and cut into cubes and airfry for 10mins at 180°C
  • Handful of beansprouts, soak in water
  • Half a pack of Singapore Noodles Spices
  • Chopped spring onions, as garnish


Handling of Konjac Noodles:
  1. Drain the water in the packaging of konjac noodles and wash it properly.
  2. With a pot of boiling water, boil the noodles for 2 mins with vinegar.
  3. Run under normal temp water again.
  4. In a hot pan, fry the noodles to force the moisture out. About 5 to 10mins. Set aside.
Method:
  1. Heat pan, add oil, fry the prawns and set aside.
  2. Heat pan, add oil, fry minced garlic.
  3. Put in the noodles and mix fry.
  4. Add in the spice pack and mix fry.
  5. Add in beansprouts and mix fry.
  6. Add 2 tsp of fish sauce and mix fry.
  7. Once the taste is right, add in the tau kwa cubes and prawns and mix fry for a minute.
  8. Off heat, serve hot with chopped spring onions as garnish.
Comments: It really makes you full. Have a cup of tea after for digestion. 👍🍵 Enjoy chewing.

Hope you enjoy this post and gonna say the above ingredients used were estimated so you can follow a normal recipe out there but using as much in the Keto list of choices. Very casual right? But still manage to drop some weight in the one month taking my carbs (rice, noodles, bread, cakes) away. And had healthy carbs thereafter. I love Keto Diet.

Wait for my next post on the reveal after a month on Keto diet. Stay tune.

Disclaimer: It may work on me but not on you so it all depends on you and your perspective of Keto dieting.